Warmup: 3 Rounds of
1 dumpster dash
10 OLY bar Over-head walking lung steps
20 ab mat situps
++++++++++++++++++++++++++++++++++
Buy-in: Tabata pushups
++++++++++++++++++++++++++++++++++
WOD: OTMx 22 minutes
Odd minutes: 3 Back Squats
Even minutes: 6 Toes to Bar
++++++++++++++++++++++++++++++++++
Conditioning: 5 Rounds for time
10 Burpees
20 DU's
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Endurance: meet at YMCA Pool @ 6 am
1x100, 2x200, 3x300, 2x200, 1x100
Jen strong and with a smile
Warmup: Coaches Choice
++++++++++++++++++++++
8 minute AMRAP:
21-18-15-12-9:
Row for Calories
GHD or Weighted Situps
Rest 7 Minutes
3 Minute AMRAP:
Cleans 185/135#
Rest 7 Minutes
10 Minute AMRAP:
1 Dumpster Dash
2 Rope Climbs
3 Jerks 185/135#
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Amnesty - Pick a workout you may have missed during the week or work on a skill
*7 am Sunday Funday Crew ~ Everyone Welcome!
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Warmup: 3 Rounds of
15 medball cleans
12 pushups
9 burpees
++++++++++++++++++++
WOD: 20 minute AMRAP
1000 meter row (Only do the row to start)
then,
20 Hang Power Snatches 75/55#
20 Front Squats 75/55#
20 Sumo Deadlift High Pulls 75/55#
+++++++++++++++++++++++++++++++
Sellout: 20x1 Snatches 165/95#
Warmup: 12 minutes of
6 Frog Hops
3 wall walks
6 single arm overhead kettlebell lunges (6 on each arm)
3 forward rolls
++++++++++++++++++++++++++++++++++++++++++++++
Buy-in: 7 min AMRAP:
1 Dip + 1 T2B
2 Dips + 2 T2B
3 Dips + 3 T2B.... Until time is called
++++++++++++++++++++++++++++++++++++++++++++++
WOD: 5 Rounds for time
5 Deadlifts 225/155
40 Double Unders
30 Ab mat Situps
Dumpster Dash
